“Most people fail, not because of lack of desire, but because of lack of commitment.” -Vince Lombardi
Many women head to the gym and are immediately overwhelmed. Don’t be afraid to try new exercises, new machines, new ways of doing things. Nobody is looking at you. Everyone at the gym is only concerned about themselves. You are showing up for yourself, not anyone else.
Ultimate Glute Workout
Everyone needs a strong booty. I noticed mine starting to obey gravity a few years ago and was determined NOT to let that happen. I have seen a big improvement since working my glutes!
It is important to go SLOW in your reps. A big mistake people make is going too fast in their motions when lifting weights. For the abductor machine, lean forward to hit your glutes better and for even more target, squat on your legs and hold the machine and hover over the seat! (see the video).
Pro Tip! SQUEEZE your glutes on all contractions!
1. Wide lunges w/ band. 2. Glute Smith Machine
3. Good Mornings. 4. Reverse Hack Squat
5. Abductor Machine. 6. Box Step-ups
7. Sumo Squats
Back Day
Everyone needs a strong back. I think this is a very neglected part many women forget to work. It is important to go SLOW in your reps. A big mistake people make is going too fast in their motions when lifting weights.
Each exercise should be 3-4 sets. Start with a lighter weight and increase your weight with each set. Your weight should be heavy enough to fail at 12 reps your first set, then 10 reps, 8 reps and finally 6 reps on your last set.
1. Assisted pull up wide grip 2. Assisted pull up close grip 3. Lat pull down (machine) 4. Lat Pull down (with rope) 5. Bent over row 6. Single lat cable pull down 7. Standing single cable row
Do it for yourself. Do it for your family.
Your health matters. Your strength matters. Your endurance matters. How you feel matters.
Fitness Tip
Be sure to perform each exercise slowly with control. Most people make the mistake of doing the reps too quickly.
Leg Day option 1
Warm up with walking single leg lunges on one side and repeat on the other side. Complete 3-4 sets for each exercise and lift heavy enough so that at 8-10 reps your muscles fatigue by the end of the set. Be sure to increase your weight each set. Rest about 1 minute between sets.
1. Alternate leg curl and leg lift machine to hit your quads and hamstrings. 2. Smith machine squat and go as low as you can without your knees going over your toes. 3. Squat like you’re going to sit on a chair. 4. Leg press- be sure to keep your feet shoulder-width apart. 5. Sliding leg press- do single leg presses in order to focus on one leg at a time. 6. Using the sliding leg press, focus on calf raises.